11/15/21 - WOD

11/15

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Reverse Snow Angels
directly into...
One Round:
w/ an empty BB...
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

A. Every 2 min, for 8 Sets:
Power Clean
+
Jerk
+
Squat Clean
+
Jerk
*Build to a heavy

B. Three Sets for Max Cals:
In a 2 min Window:
:90 sec Cal Row
:30 sec of Thrusters (95/65lbs)
-2 min rest between each-
*One total score of max reps

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In a 12 min Window:
Back Squat x 8

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower